The Macenko's Bench Gangbang 2012

[MakeGoBoom]

damn woody, you arch means freaking business. reps looked clean as hell too .

[jshaw5]

I'd suggest at least 2 minutes rest when training for strength and more if you have the time.

I've gone 5-7 minutes rest on very heavy sets.

When I was doing Smolov Jr, I was taking close to 10 minutes between sets by the end.

[moshvr]

Wish I read everyone's posts before I went Still a good session, but I will go back down and do a couple more weeks. Was good to feel the weight tonight though.

Copied from my log ...

November 5 - Macenko Week 2, session 1

OK so the shoulder has been iffy for the last couple days but felt good today so I thought I'd give 'er. Upped my max for today's session, but I'm going to bump it back down just a touch for Thursday. Couldn't quite nail all the reps without the mental assistance of having a hand on the bar, and I really don't like that.

Trained at True North Barbell tonight as well to get in the spirit of lifting "heavy" weights (For those not following my log where I mentioned this place ... local gym that just opened. Just a hardcore atmosphere ... strongman/powerlifter in the area started it up for people to come and get out of the "spa" type gyms and push some heavy weights around)

BB Bench

3 @ 45lb x 10
1 @ 135lb x 5

1 @ 150lb x 8
1 @ 190lb x 6
1 @ 200lb x 5
3 @ 215lb x 4 (last two sets here the last couple reps were pretty rough)
1 @ 200lb x max reps - I got 5 reps here.


After this we just did a random bunch of stuff. Hadn't really gotten a chance to train at this gym yet so we explored.

Dips (BW x 10, BW+45lb x 7, BW x 10) and then some incline flyes and DB presses ... both kind of hurt my shoulder so I didn't do much with them.

Notes: So the bench felt OK .. owner of the gym is a strongman competitor and gave me some pointers. Start my leg drive sooner. I'm starting a leg drive when I hit my sticking point and that's too late. Also wants me to flex my back more. He noticed that I'm supporting the weight with just my arms (giving the "loose" look a couple people pointed out a couple weeks ago) ... all the pointers will be taken into account and used for Thursday.

Cheers!

[pastorpritch]

Nice job Mosh!

[jshaw5]

Nice work mosh. The new gym sounds pretty sweet. I wish something like that would open around here. All the gyms I know of are the commercial types where it's rare to see someone squat to proper depth or deadlift

[MakeGoBoom]

strong showing mosh, i'm also a fan of bare bones nothing but metal, benches and racks type gyms. dudes moving metal makes you not want to show your arse.

[Woody-5]

Nice start to week 2 mosh!

[KenshinH]

Supplements
4 caps BioForge upon waking
1.5 scoops Crazolade + 2 scoops Con-Cret* + 8 caps X-Factor + 4 caps Peak Beta+ 60 minutes pre


Workout
Wide-Grip Lat Pulldown:
105x10
120x10
135x10

Barbell Bench Press: (Macenko wk 3 day 1)
135x5
155x5
185x8
230x6
245x5
260x4x3 (vid)
245x7 AMRAP (vid)

Wide-Grip Pull-Up:
4x9

- Between bench sets

Hammer Strength Shrug:
180x10
270x10
360x10
470x8
470x10

Seated Calf Raise:
90x10
135x10
180x10


Notes
* Felt a little stronger today on bench than last Monday, although the results are the same. The bar speed off my chest was good.

* I was going for 8 reps on the 245 AMRAP set, but right as I was getting ready to do that set, the janitor came by and vacuumed around my bench area. I had to wait until he finished, and by that time I was cold and my triceps had tightened up. Got the 8th rep of 245 halfway up on that set, but couldn't lock it out :/

* Through a trade, I got two tubs of Con-Cret. Tried out two scoops of Lemon Lime tonight mixed in with Craze. I'll use this for a while instead of my normal Green Mag to test it out.

* I hope I'm not coming down with something My son has been sick since last week, and I got a sore throat midday all of a sudden. Normally when he's sick for over a week, either I or my wife catch it from him. I'll see how I feel Tuesday morning.

The video of the workout has 2 clips - 260x4 (1 of 3) and 245x7 (rep out).


http://www.youtube.com/watch?v=6sLvDdY4bkU

[Woody-5]

Solid work ken!

Stay healthy- Those colds suck!!!
Kids excel at bringing those home to their parents lol

[Juggernaut0]

Good job mosh and Ken. Keep it up!

[Ironlife]

5/11/12 ---- MACENKO'S WK1A+ SQUATS----





GYM WEIGHT-----------------210lb
SESSION DURATION----------1hr 22mins
REST TIMES -----------------2-3mins
WEATHER--------------------15C (60F) warm
MIND-------------------------7/10
HEART RATE------------------67b/p/m



NOTES--Interesting start, been stressed at work this week a bit due to hot female manager being too attractive and making it hard to be professional around her and also the unjust work culture that exists. Bought a car this week too and spent a bit of coin, and too add insult to injury i had been eating only 2000kcals a day a couple of days after my last workout, and of course the body had no chance to get stronger when i was only eating that small amount, so didnt max on bench, tried a squat max but 315 was too heavy and push presses felt hard at 180, so due to lack of proper food body was fuked. But new week new start to a new regime. Aiming for a 340 bench on this routine and going to be doing the russian extending program for squats in addition. Will peak nicely over 8 weeks. Havent done any bench work over 3 reps for last 3 weeks and even though weight wasnt heavy tonight, the reps got hard lol.[/i]






Purple= (work set) Red= (PR)


----------------------------------------------------------------------------------------------------------------



Warm Ups
--RC work w/bands




Bench Press
125x6
190x8
235x6
255x5 <--- lol'd almost failed rep 3, body forgot how to go over 3 reps.
255x5 <--- much cleaner
255x5 <--- ahhh easy
255x5 <--- vid, kinda clean bit bouncy
230x5
Generally pretty light weight, but had to re learn quickly how to rep bench instead of just doing singles and doubles.

CGBP
270x2
270x2
Light enough

Light Incline Flys
35sx12
35sx12

Standing Barbell OH Extensions
65x11
65x11

Squats
135x3
225x2
275x2
315x2
315x2
315x2
315x2
315x2
Meh

Light DB Swings
45sx25

Barbell Rows
135x8
225x5
250x5
270x3 <--- kinda loose and not strict

[Ironlife]

Solid benching ken and mosh and wood, keep the workouts coming guys. Fuk this thread is good!

[Juggernaut0]

Awesome work across the board man. Nice start!

And what's this?! BB Rows that are actually "heavy"?! Were you in a good mood today? lmao

Just suck it up and ask her out man... lulz

[Ironlife]

Awesome work across the board man. Nice start!

And what's this?! BB Rows that are actually "heavy"?! Were you in a good mood today? lmao

Just suck it up and ask her out man... lulz

Thanks bro,

bringing deads back into my workout routine too, gonna launch my way to 6 plates

[Raigs]

@iron Im thinking you should just start flexing around this female manager she might take the bait. Good benching I think you could slow it down but your used to singles and doing more than 3 is alot diff.

[Ironlife]

@iron Im thinking you should just start flexing around this female manager she might take the bait. Good benching I think you could slow it down but your used to singles and doing more than 3 is alot diff.

Hah made my intentions quite clear to the hot small lebanese woman but she doesnt like me the same way, so now its just awkward between us. She cant look at me now and im getting into trouble for little things a lot more . I am pretty negative to her though now so i guess it serves me right.

Thanks, need to get back into the groove on benching over 3 reps lol

[Raigs]

Hah made my intentions quite clear to the hot small lebanese woman but she doesnt like me the same way, so now its just awkward between us. She cant look at me now and im getting into trouble for little things a lot more . I am pretty negative to her though now so i guess it serves me right.

Thanks, need to get back into the groove on benching over 3 reps lol

Damn time to find a hotter female take her to work and show her off and make her feel bad for not wanting you :P

[Ironlife]

Damn time to find a hotter female take her to work and show her off and make her feel bad for not wanting you :P

Not a bad idea

[pastorpritch]

Ken and Iron great work guys!
I feel like I already need to catch up

[moshvr]

strong showing mosh, i'm also a fan of bare bones nothing but metal, benches and racks type gyms. dudes moving metal makes you not want to show your arse.

Thanks! I'm really liking it there.

Awesome sessions from everyone else ... great start!

[Woody-5]

Monster session to start IL! Bench reps looked good
Strong accessory work after the fact, 270 doubles on the CGBP FTW!

[jshaw5]

Nice start to the program ILO. 255 is too damn light for you. Nice "light" CGBP doubles with my bench max

[Woody-5]

Nice start to the program ILO. 255 is too damn light for you. Nice "light" CGBP doubles with my bench max

When is your first session ?

[jshaw5]

When is your first session ?

The smashing begins tonight.

[GinjaNinja85]

Brilliant work going down all round here! I'm almost gutted to be doing my 3x5 on Greyskull LP tonight, this looks mega fun.

[KenshinH]

Solid work ken!

Stay healthy- Those colds suck!!!
Kids excel at bringing those home to their parents lol

Good job mosh and Ken. Keep it up!

Solid benching ken and mosh and wood, keep the workouts coming guys. Fuk this thread is good!

Thanks guys. My sore throat hasn't deteriorated yet this morning, so that's encouraging

Ken and Iron great work guys!
I feel like I already need to catch up

Thanks bro! When's your first Macenko session?

Bench Press
125x6
190x8
235x6
255x5 <--- lol'd almost failed rep 3, body forgot how to go over 3 reps.
255x5 <--- much cleaner
255x5 <--- ahhh easy
255x5 <--- vid, kinda clean bit bouncy
230x5
Generally pretty light weight, but had to re learn quickly how to rep bench instead of just doing singles and doubles.

Good sh!t man! 255x5 looked too easy

Before Macenko, I'd only gone up to triples for work sets for a long time, so I'm also relearning how to rep. From the vids, I can easily tell when my endurance drops off after about 4 reps

Interesting that you're on the Russian program for squats. Is it this one? http://www.joeskopec.com/ruspeak.html. I'm on the "6 sets of 5 reps" week.

[pastorpritch]

EL PRITCHO'S INFERNO

WEEK 1, DAY 1: CHEST

CARDIO
NONE

MACENKO STYLE BB BENCH PRESS
VIDEO BELOW
190 x 8
230 x 6
250 x 5, 5, 5, 5
230 x 5
VOLUME = 9050

VIDEO


HELLRAISER STYLE SMITH INCLINE BB BENCH
140 x 5 + 5 Hellcentric Solo Reps (5 second negative)
140 x 5 + 5 Hellcentric Solo Reps (5 second negative)
140 x 5 + 5 Hellcentric Solo Reps (5 second negative)
140 x 5 + 5 Hellcentric Solo Reps (5 second negative)
140 x 10
VOLUME = 7000

DTP STYLE PEC DEC FLY
60 x 50 (Seat level 1: lowest setting)
60 x 40 (Seat level 2)
70 x 30 (Seat level 3)
80 x 20 (Seat level 2)
105 x 10 (Seat level 2)
VOLUME = 10150

[Woody-5]

Aww yea, sick work pastor! Excellent start!

[pastorpritch]

Thanks Wood

[jshaw5]

Brilliant work going down all round here! I'm almost gutted to be doing my 3x5 on Greyskull LP tonight, this looks mega fun.

Not too late to join in on the action

The smashing begins tonight.

Or not. Change of plans for tonight, so session #1 will be tomorrow morning instead.

Nice work Ken, strong repout on 245 after the 260 sets.

Nice start pritch, 250x5 looked nice and easy for you.